Weight Training For Dummies

by adminPhysical Fitness

Weight Training For Dummies

Georgia Rickard, Liz Neporent, Suzanne Schlosberg

Language: English

Pages: 427

ISBN: B007SR7M5O

Format: PDF / Kindle (mobi) / ePub


Feel strong, toned and terrific with the latest moves in strength training

Whether you're a beginner who doesn't know a barbell from a chocolate bar, a fitness junkie looking to expand your knowledge on weight training, or you're recovering from an injury and need to rebuild strength, this book is for you. Find out how to use exercise machines and weights at the gym and design a workout to do at home.

  • Know your way around a gym — learn all the weight lifting lingo, equipment and etiquette

  • Help control your weight — raise your basal metabolism and burn fat, not muscle, while eating right

  • Keep your bones healthy — maintain bone density and reduce your risk of developing osteoporosis

  • Track your progress — use a daily workout log to track your journey from soft to strong

  • Stay motivated — try a blend of machines, free weights, balls, bands and classes to keep your workout interesting

  • Improve your heart health — work your heart and lungs with aerobic exercise to complement your strength training

  • Exercise safely — follow step-by-step instructions on how to train without hurting yourself

  • Mix up your weight training — improve your balance and coordination with yoga and Pilates moves

Open the book and find:

  • More than 150 weight training exercises with photos

  • The latest in equipment, including free weights and machines

  • The best moves for working your core

  • Information on toning and strengthening without bulking up

  • How to find a fitness trainer

  • The latest exercise DVDs to hire, buy or download

  • The lowdown on exercise deals and duds

  • Current data on nutritional supplements

Learn to:

  • Customise a safe and effective exercise program to suit your lifestyle

  • Use free weights, kettlebells andmore to target specific areas

  • Complement your workout withPilates and yoga

  • Balance your diet to fuel your workout

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Trainer............................................................................. 352 Chapter 25: Ten Myths and Misconceptions about Weight Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 353 Myth #1: You’ll Get Huge Unless You Lift Light Weights.......................... 353 Myth #2: You’re the Only One in the Gym Baffled by the.

Or two exercises. c01.indd 14 17/05/11 1:44 PM Chapter 1: Tools of the Trade 15 55 Free weights give your muscles more freedom to move. Suppose that you’re lying on a bench pushing a barbell above your chest (this is the Bench Press, shown in Chapter 9). You can press the weight straight up over your chest, or you can move your arms a few inches back so that you are pressing directly above your neck. Or you can position your arms anywhere between. All these movements are perfectly.

Back or round forward. 55 DON’T dawdle at the bottom of the exercise. Move steadily until you finish your reps. c08.indd 111 5/18/11 12:32 AM 112 Part III: The Exercises Other options Different grips: Some Assisted Pull-up machines have a choice of grips. Experiment to see which ones you like best. Bar Pull-up (Harder): Using a Smith machine or power cage, set the bar so that it is securely resting against the stops set in the centre of the frame. Grasp the centre of the bar with your hands.

Muscle groups of your arms. In general, we recommend doing 3 to 12 sets of chest exercises per workout, although true beginners should start with one set. By the way, when we say 12 sets, we don’t mean a dozen sets of the same exercise; you may want to do 3 or 4 (or more) different exercises. Also, remember to begin each exercise with an easy warm-up set. Even power-lifters who can bench press 250 kilograms often warm up with a 20 kilogram bar. Which chest exercises should you do first? Experts.

Need to Know............................................................ 248 The Rap on Reps........................................................................................... 248 The Scoop on Sets........................................................................................ 249 Essential Elements of a Weight Routine..................................................... 250 Work all of your major muscle groups............................................. 250 Do the exercises in.

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